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Training Log Archive: devil

In the 7 days ending Nov 24, 2012:

activity	#	time	miles		km		+m
Running	5	3:29:55	24.46		39.36		953
Cycling	1	2:34:00	47.22	(3:16)	76.0	(2:02)
Orienteering	1	32:22	3.5	(9:16)	5.63	(5:45)	155
Bilbys warm up	1	24:48	1.56	(15:56)	2.51	(9:54)	3
Total	6	7:01:05	76.74		123.49		1111

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Saturday Nov 24, 2012 #

Cycling 2:34:00 [3] 76.0 km (2:02 / km)

Bilbys saturday ride on a nice warm morning. Medium sized group today - I went with the long/fast mediums down to urriara then as there were only a few of us doing medium we doubled back and rode back with the medium medium bunch. Pretty steady ride followed by extended coffee at good brothers, I scored a jase style extra coffee and muffin, impressed

C • Extra coffee and muffin 1

Friday Nov 23, 2012 #

Note
(rest day)

A bit of tapering

Thursday Nov 22, 2012 #

5 PM

Running warm up/down 14:05 [3] 2.59 km (5:26 / km) +32m 5:07 / km
shoes: salomon s-lab sense size10

Ran up to the AIS for intervals, but no-one was there so ran back down to the bike track.

Running intervals 31:47 [4] 7.27 km (4:22 / km) +118m 4:03 / km
shoes: salomon s-lab sense size10

Just did 4 gate to gates, just took them steady. Mainly trying to break in the new pair of salomons, they seemed good and a bit more room round the toes than the others. Tried some compression socks too, trying to decide whether to use them for kepler.

Wednesday Nov 21, 2012 #

6 PM

Orienteering race 32:22 [4] 5.63 km (5:45 / km) +155m 5:03 / km
ahr:149 max:175 shoes: brooks cascadia

Summer series at remembrance park with a good course set by lizzie. Lost a bit on 3 crossing the gully a bit lower than I'd thought I, then ran into a fence that I didn't see on the way to 4, which I messed up a lot, going to 17 instead. Acejase caught up around there and was with me the rest of the way, went up the wrong little gully at 8 and a bit high on the long leg over the hill.
Have got nice welts across my legs from the fence, tried a bit of ice and voltaren on them. On the plus side I got another delivery from the salomon labs - half a size bigger than the last pair ready for kepler, the optimum fit may be the small left one and the large right one.

Running warm up/down 10:00 [3]
shoes: brooks cascadia

Token warmup, should have done warm down, but decided that the last few controls probably counted as wasn't going too fast.

Tuesday Nov 20, 2012 #

12 PM

Running race 12:59 [4] 2.47 km (5:15 / km) +236m 3:33 / km
shoes: Salomon s-lab sense

Black mountain run up. There was a big field today including a few gun runners. Tried to be a bit more conservative early on, but still died a bit on the hill where stuey got past me. 24se slower than last month, must have been a warmer day.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Salomon s-lab sense

Quick jog to the start and then back down the mountain

6 PM

Bilbys warm up warm up/down 24:48 [3] 2.51 km (9:54 / km) +3m 9:50 / km
shoes: Salomon s-lab sense

Running intervals 25:38 [4] 6.24 km (4:07 / km)
shoes: Salomon s-lab sense

A big crowd at bilbys, the set was 2km then 8x 400. The 2kms was also the novices 2nd time trial. I tried to just do a solid 2km, and in the process was reeling in the novices who'd all gone off too fast. Then did the 400s at an easy pace, ramping it up a bit towards the end. Starting to wind down a bit for kepler now.

Running warm up/down 7:30 [3] 1.3 km (5:46 / km)
shoes: Salomon s-lab sense

Sunday Nov 18, 2012 #

8 AM

Running long 1:32:56 [3] 16.49 km (5:38 / km) +567m 4:49 / km
shoes: Salomon s-lab sense

Cockies long run with grantm, bigd, acejase, swissmiss and lizzie. Also there but running separately were the pollards and carol harding. Must have been an ainslie first week because that's the way we went, although we took a bit of an alternative route with more singletrack than usual. Over hackett hill where ecmo joined us having been caught up in traffic, then we met stuey, vanessa's crew at the saddle and they joined us for the run up ainslie. Ecmo did a bit of domestique work on the front until we got to the fire trail where the heads of state took over for a solid run to the top. Down via the triple tri track to get the time up to 90mins.
Coffee at little bean afterwards, good coffee and toast, we debated whether it would be possible to set up a table in the passageway between there and wilburs for mornings where bacon has been earnt.

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